As we delve into January, many are seeking ways to kickstart 2026 with a healthier and fitter lifestyle. For those who run or are new to the activity, you might be pondering how best to protect your knees during your fitness journey.
Running, while beneficial, can sometimes lead to discomfort due to factors such as improper form, unsuitable footwear or simply overexertion. Having experienced this first-hand during lockdown, I can attest to how an intensified fitness routine can impact your knees.
During lockdown, when we were left to our own devices, my running frequency significantly increased. Instead of my usual thrice-weekly runs, I found myself lacing up more often as a means to get some fresh air and pass the time.
Fortunately, I soon realised the toll this was taking on my body, particularly my knees, which began to ache. A visit to a physiotherapist confirmed that I was pushing myself too hard, and they provided advice to help alleviate the strain on my knees and get me back on track.
In addition to reverting to my three-times-a-week regimen, I’ve incorporated pre-run exercises into my routine, one of which has been particularly effective. While it may not suit everyone, it’s been a game-changer for me, significantly improving the condition of my knees both in daily life and during runs.
What do I do?
It’s quite straightforward. I do a bit of squatting before hitting the pavement, and there’s a good reason why it works.
As we usher in the new year, many are turning to viral fitness regimes in a bid to boost their health. One such tip that’s worth sharing and trying out involves squats, a simple exercise known for its potential to aid knee strength.
Squats are a highly effective strength exercise that mirrors the natural movement of sitting and standing. They engage all the major muscles in your lower body – glutes, quads, hamstrings – as well as your core, enhancing mobility, balance and overall function.
Not only are they a cornerstone of strength training for muscle building, fat burning and boosting athletic performance, but they can also fortify your knees.
How does this help?
For runners, incorporating squats into your routine can yield significant benefits. The exercise bolsters strength in supporting muscles (quads, hamstrings, glutes) and enhances joint stability.
This, in turn, can help ward off common issues like runner’s knee and other injuries, provided the squats are performed with correct form to prevent imbalances. Full squats offer more balanced muscle engagement than half-squats, fostering greater stability.
They’re excellent for cultivating overall leg power and body awareness. Squats are a fantastic exercise for runners, helping to build strength in the quadriceps, hamstrings and glutes.
These muscles are vital for stabilising the knee joint during running, reducing the risk of common injuries. Moreover, squats engage multiple muscle groups, contributing to a more resilient and stable knee.
However, it’s crucial to perform them correctly to avoid injury. Key tips include keeping your knees aligned with your toes and starting gradually.
For those new to squats or returning from an injury, it’s recommended to start with bodyweight squats or wall sits, progressing slowly to build foundational mobility and strength.
Importantly, if you experience any sharp pain during these exercises, stop immediately and seek professional advice. Similarly, if you feel any discomfort while running, it’s best to consult a professional before continuing to prevent further injury.
While certain exercises can be beneficial, a physiotherapist will provide tailored advice on how to treat any specific issues you may have. Always seek expert guidance when it comes to your health.